Perform three giant sets with no rest between
exercises and less than a minute rest between giant sets. This should take 10-15 minutes.

Back

Superset the following exercises

Behind the neck pulldowns or chins

Front pulldowns or chins upon failure

Close/reverse grip pulldowns or chins upon failure

High rows upon failure

Low rows upon failure

Perform three giant sets with no rest between
exercises and less than a minute rest between giant sets. This should take 10-15 minutes. If you have access to a machine
that has both a pulldown and a rowing cable on one station you can easily do this entire workout in less than ten minutes.

Perform three giant sets with no rest between
exercises and less than a minute rest between giant sets. This should take 20 minutes or so.

Biceps

Superset the following exercises:

Dumbbell Hammer Curls

Immediately upon failure Dumbbell Corkscrew Curls Drop set x 3

Immediately upon failure Concentration Curls

Immediately upon failure Reverse Grip Pulldowns

Perform three giant sets with no rest between
exercises and less than a minute rest between giant sets. This should take 10-15 minutes.

Calves

Superset the following exercises:

One-legged calf raises (alternate 3 sets to failure)

2 legged calf raises (toes in)

2 legged calf-raises (neutral)

2 legged calf raises, knees bent (to activate soleus)

One giant set of this burner should be
more than enough. You should be able to perform the entire set in 5-10 minutes.

Abs

Superset the following exercises:

Hanging and/or lying leg raises, legs straight

Hanging and/or lying leg raises, knees bent

Cross- knee crunches

Regular or machine crunches

One giant set should be adequate. Depending
on how many reps you need to reach failure you should be able to do this entire routine in 15 minutes or less. Time permitting
you may add a few minutes of stick twists.